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Training Log Archive: cmorse

In the 7 days ending Jan 11, 2009:

	activity	#	time	miles		km		+m				load
	Bike - Stationary	4	2:30:00	48.0	(3:07)	77.25	(1:57)					56.2
	Hiking	1	35:00	1.99	(17:36)	3.2	(10:56)					3.5
	Orienteering	1	28:52	2.36	(12:14)	3.8	(7:36)		22 /	24c	91%	17.3
	Core	3	24:00									4.8
	Run - Road	1	22:00
	Run - Treadmill	1	7:25	1.0	(7:25)	1.61	(4:37)					2.2
	Total	7	4:27:17	53.35		85.86			22 /	24c	91%	84.0
	[1-5]	6	4:05:17
averages - sleep:7.8 rhr:46 weight:78.2kg

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Sunday Jan 11, 2009 #

Event: WCOC Winter Meeting Sprints

Orienteering race (Stratton Forest Woods O) 19:03 [4] *** 2.3 km (8:17 / km)
spiked:9/10c rhr:42 shoes: Adidas Response Trail 14

Another fine course, this one clean except #8, tried to get ahead of Balter by going straight and, lacking a compass, drifted too far left and had to correct back.

Orienteering race (Stratton Forest Park-O) 9:49 [4] *** 1.5 km (6:33 / km)
spiked:13/14c slept:9.0 shoes: Adidas Response Trail 14

Sunny, snow covered courses. Lots of fun. Overran the first control because I was not thinking streamers and didn't see the streamer hanging in tree - probably 20-25 sec total, then settled down and ran the rest quite cleanly

Park Course - Splits

Woods Course - Splits

Saturday Jan 10, 2009 #

Run - Road 22:00 [0]
rhr:46 slept:8.5 shoes: NB 474

Snowstorm 5k - Nice day, clear but cold - probably mid teens. Started out with Hayden at the back of the field going up the hill, but by the time we rounded the field Hayden was much too cold to continue. He doesn't have much body fat and obviously we didn't put enough layers on him today. So today was a level 0 walk as far as training goes. We'll try again a different day.

Friday Jan 9, 2009 #

Bike - Stationary (Level 8) 25:00 [3] 14.35 km (1:45 / km)
ahr:111 max:117 rhr:49 slept:8.0 weight:78.9kg

steady state effort keeping the speed around 20mph. Short on time this AM.

167 watts average

Thursday Jan 8, 2009 #

Note
rhr:48 slept:6.5 (rest day)

Legs felt pretty tired this AM - so I skipped the gym for now. Maybe on the way home from work.

Bike - Stationary (Level 6) 30:00 [3] 13.7 km (2:11 / km)
ahr:112

Easy spin on the bike - kept it at around 110-115 mostly, but the last 5 minutes jammed it up to 135-140 rpms

Core (core) 7:00 [2]

Wednesday Jan 7, 2009 #

Bike - Stationary 50:00 26.6 km (1:53 / km)
ahr:133 max:157 rhr:49 slept:7.0 weight:77.6kg

10 minutes Level 6
5 minutes each Levels 7, 8, 9, 10
2 minutes each Level 8, 11, 8, 12, 8, 13, 8, 14
rest at 6

Average RPM 106
Average watts 174

Run - Treadmill 7:25 [3] 1.61 km (4:37 / km)
shoes: Adidas Response Trail 14

a quick mile (starting out slowly and building up) after riding the 'bent to loosen up.

Core (core) 10:00 [2]

Tuesday Jan 6, 2009 #

Hiking (Dougs) 35:00 [1] 3.2 km (10:56 / km)
rhr:44 shoes: Adidas Response Trail 14

car in the shop this AM - no gym. Was going to run over to Doug's to pick it up, but then decided I didn't feel like coming home and showering/changing before heading to work (late) so settled for a brisk walk to get the car.

Monday Jan 5, 2009 #

Bike - Stationary 45:00 22.6 km (1:59 / km)
ahr:108 rhr:44

tried to leave the house at 4:30am, car slid sideways down the road. Once I got it back into the yard, I went back to bed for a while. Missed the gym this AM, may try to sneak in on my way home.

Hit gym on way home - 10 mins at Level 6, then 5 minutes each at 7-11, 1 minute at 12, then remainder at 6-8 (varied)

167w avg
109rpm avg

Core (core) 7:00 [2]

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